CrossFit Total/CF Kids Varsity/Open Scores Due 7pm tonight

Strength-CrossFit-SanitasMonday March 3, 2014

CrossFit Kids: Varsity (13-17 years) 5:00-6:00

If you are signed up for the Open, please remember to submit your scores for validation by tonight March 3, 7:00pm

CrossFit Total Squat Strict Press Deadlift Perform each movement in order using a rep scheme of 5-3-2-1-1-1.  Rest 2 minutes between lifts.  For Back Squat use your new 1RM as a guide.  For all lifts, 5's should be a nice warm up weight and 3's should be a solid heavy but manageable weight. We would like to be very near your 1RM by 2 and gradual increases on the 1-1-1 as to not shock the CNS with big weight jumps.  We will be looking for new 1RMs on Strict Press and Deadlifts today, so document all weight.  Class times will still apply and start on the hour.  We will guide you through your warm up but we will get you on a bar to work by :15.  You will spend as much time as needed to complete all three lifts even if you go a little long.  If you can arrive early to begin your warm up that is even better.  We will get you to a station and get you started when you are ready.  Please post your "Total" score on the whiteboard before you leave.  Total Score is the sum of the heaviest weight lifted from all three movements.

Warm Up: Perform on your own 1000 m row DROM 20 KB Snatches 20 Good Mornings 10 Burpee Pull Ups 10 Snatch Grip Press 10 OHS Then 1 min Paleo Chair then Band Mobility

5:00 Mercedes 335 Beetle 785 Jessica D 467 Melissa C 275 Meghan 415 Wendy 407.5

6:00 Erik W 725 Michelle  225 Victor 585 Tim 745 Matt G 950 Gary 1125 Jenny N 550 Vin 540 Sean R 605 Milo 505 Dan B 745 Raegan 545

7:00 Jason O 835 Anthony 825 Katie N (14.1) 211 Steve (14.1) 261

9:00 Eddie 790 John Mc 915 Grande 1,035 Chuck 590 Kim 415 Terri 405 Angie 500 Jackie 490 Bernadette 555 Brian 545 Bill 570 Curtis 755 Fred 900

10:00 Kathy 320 Joe 590 Ryan 765 Chelsea 275 Simeko 480 Ed 915

12:00 Sam 840

4:00 Jess D.  520 Christine  465 Dan  715 Randy  930 Nick  770 Carlos  625 Lindsey  370 Mary Kate  275 Caitlin  295 Sophie  335

6:00 Sean 430 Mike 935 Mary 135 Natalie 335 Allison 570 Dan 655 Matt 665 Phil 665 Adrian 705 Malopy 855 Ashley 1036!!! Paula 360 Dave 895

7:00 Dan C. 795 Catie 185 Ricky 515 Terry 520 Jessica 650 Dan M. 545 Dennis 835 Shawn C. 815